Mindfulness and Balance – Mindscape Hub

How do you meditate? Is it a spiritual process?

As S.N. Goenka, a well-known teacher of Vipassana meditation, points out, "Meditation is not for withdrawing from the world; it is for living in the world, more alertly, more vibrantly, more compassionately."

Meditation is often associated with spirituality. It indeed is one of the important part in different spiritual practices. But, you can separate it from spirituality if you want, to benefit from its goodness.

It has a lot of benefits from alleviating psychological distress to getting relief from physiological problems. The greatest benefit, however, is developing the ability to be aware of what's happening within you and having the power to choose either you want to continue it or not. Not to stop the process because it's bad and assign shame to it but because you know it doesn't serve you anymore and that you have the capacity to take control.

Meditate in small chunks, don't force yourself instead be curious

In a fast paced world where your attention span is going down in an ever increasing rate, meditation is ceasing your attention from the autopilot and paying attention to what you are thinking, feeling and doing.

Therefore, suddenly attempting to meditate for hours at a time will not only be quite tough but you may start assigning negative values towards yourself, being harsh on yourself for not getting it right or towards the the process of meditation itself that it's impossible or not for you. This way, you may sit for a meditation session and end up doing quite the opposite.

Even withholding judgement all day long, everyday is not possible or practical. So, this is an exercise. You want to have the option to turn off the judgemental mind for a while so that you can be at peace while you restore your vitality.

If sitting in a position for 15 minutes is tough for you and it makes you restless, mediation is being aware of that discomfort and accepting the fact that at this moment you find it tough to sit through it for 15 minutes.
You now can get curious if it will be a bit more practical for you to do a 10 minutes session instead. You don’t self-criticize yourself for not having strong willpower or state that meditation is not for you.
Even if you do engage in self-criticism, you become aware of it and return back to being curious, mindful and accepting of the truth that presents.

Meditation is proving yourself through practise what you already know but find hard to believe

You can improve. Enhance your ability to hold your attention at a higher level than yesterday. Be mindful of thought patterns and beliefs that aren't beneficial to you. Develop the ability to observe yourself engaging in behaviors you'd rather avoid. Instead of succumbing to shame, cultivate compassion and curiosity about why you act as you do. Over time, gain the ability to choose whether to continue or stop when you find yourself caught up in certain thoughts, feelings, or actions.

And that's why you meditate, at least initially. It's up to you to choose how far you want to take it.

You can meditate while sitting, laying down, running or doing any activities.
You can do during your negative thoughts, your anger outrage, or while you feel gratitude.
The core of meditation is non-judgement, it is being mindful of whatever is happening without assigning the value of good/bad or right/wrong.

This emphasizes the self-awareness, awareness of the world, acceptance of reality as it is, and compassionate aspect of meditation.

All About Mindfulness and Meditation

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